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April 13

12
Apr

April 13

Gulfport CrossFit – CrossFit

Metcon (No Measure)

3 Sets

12ea Single Arm Alternating Neutral Grip DB Bench Press

12 Underhand Bent Over Row

12 Upright Row

3 Sets

6 Rope Pull Ups

12 Dips (Ring, Bar, or Bench)

20 Shoulder Shockers

3 sets

10 Barbell Curls

10 Lying Barbell Skull Crush

10 Barbell Reverse Curl

10 Standing French Press

Individual

-10min EMOM:

Even: Kipping Pull Ups Odd: HSPU or HS Hold

-20min Easy Cardio: Run, Bike, Row@ conversational pace